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7 natural methods for overcoming sleep apnea
12 July 2016
Every year, from the 4th to the 10th of July, Sleep Awareness Week aims to increase our understanding of the health benefits of high quality, uninterrupted sleep. Consistently poor sleep can cause all kinds of physical and mental problems. It leads to a higher risk of things like unhealthy blood pressure, heart disease, and strokes.
In fact, just a single night without good sleep is enough to keep the blood pressure at an elevated level all day long. So, it is clear to see that the way in which we sleep and for how long is very important. But, what if you suffer from sleep apnea and have a tendency to stop breathing while unconscious? It is an issue for one in four Australians and, without proper treatment, it can lead to serious consequences.
Fortunately, there are plenty of natural ways to deal with chronic sleep apnea. Oz Mattress have put together the following list to assist you.
1. Invest in a Good Mattress
You can’t expect to sleep well if you don’t have the right tools to do so. Whether a person has sleep apnea or not, they should always own a high quality mattress. It has numerous benefits not just for sleep quality, but also for the lumbar region and the shoulders. With a premium quality mattress, you are guaranteed to be treated like royalty every time that you climb into bed.
2. Lose Weight in a Healthy Way
People who are overweight are at a significantly greater risk of developing sleep apnea and its associated complications. The good news is that, for most, losing weight leads to a complete cessation of symptoms. They suddenly regain their ability to sleep well and that their physical and mental well-being improves as a result.
3. Change Your Position
Remarkably, even something as small as switching up the way that you sleep can have a big impact on apnea symptoms. For example, studies have shown that sleeping on your side helps oxygen to flow more freely and reduces the amount of nightly episodes. While it won’t work for everybody, it is one of the first things that doctors recommend trying, because it is such a simple cure.
4. Take Dietary Supplements
A number of different vitamins and minerals are thought to have a positive impact on sleep apnea symptoms. There is compelling evidence to suggest that sleep apnea and vitamin D deficiency is linked, so it is worth picking up some supplements and adding them to your daily routine. There are also a number of medical experts who recommend taking vitamin C pills, capsules, or powders, because they strengthen the damage done to cells.
5. Strengthen Your Muscles
Also, supplementing the diet with magnesium is a good idea. Sleep apnea is related to weakness within the muscles of the upper throat, but magnesium can strengthen them. So, it is really important that you get enough of it in your regular diet. Eat plenty of dark, leafy greens, oily fish, nuts and seeds, and dark chocolate (if you have a sweet tooth).
6. Use Herbal Remedies
You can also try out some of the herbal remedies that have been linked to sleep apnea. These include California poppy, lavender, and valerian root. Also, honey, ginger, and cinnamon tea has been used as a natural remedy for many years. Cinnamon and ginger have sedative properties, so they’ll send you off to sleep quickly.
7. Oral Trainers/Devices
Or, if symptoms are relatively severe, doctors may prescribe a trial period spent wearing an oral training device. This is a small rubber or plastic object (much like a retainer) that slips into the mouth and stays there while you sleep. It works to lift the tongue and keep the airways open, so that the oxygen flow is not interrupted. While they can be uncomfortable at first, they do prove effective for many sufferers.
Why Treatment for Sleep Apnea Is Essential As some people don’t even realise that they have sleep apnea until they’ve suffered from it for many years, it can sometimes feel like a superficial ailment; like something that will clear up on its own or that doesn’t much matter. This is absolutely untrue, because apnea has a direct impact on the health of body and brain. In some severe cases, it can lead to major health complications, so don’t ignore it. See your doctor, try some of the natural remedies listed above, and find an effective solution.